Max Effort Assessment Workout - Can U improve U?

Yeah, the title doesn't exactly include the best grammar but you get it.  Whenever you do an assessment or any workout for that matter, the goal is to improve your times, score, weight, or whatever you are testing the next time you do it.

Yesterday, at the January 11th camp in the Arboretum camps, we did a Max Effort Assessment workout.  We did 9 exercises for time and then finished with a task focused assessment at the end (how did you guys like that "finale???" :-) ).

You can do this workout at any time and then repeat it again whenever you would like to compare scores.  Always remember to compare "apples to apples" when you do something like this.  For example, do your workout at the same time of day under similar conditions.

We will be doing this workout again at the February 1st camps so we can assess our scores compared to yesterday's.  If you were not able to come to camp yesterday or you are not a member of our camp and would just like to use this as an assessment, feel free to do this on your own.

This workout is all body weight so we are, of course, not testing your improvement in load (weight).  This workout has a strength component to it but mostly we are assessing your muscle endurance, stamina, core strength as well as your mental capacity to push yourself.  GOOD LUCK!  AND PLEASE POST YOUR SCORES OR TELL US HOW YOU DID BELOW!

Max Effort 1/11/12 - 

1:30 Mountain Climbers
1:00 Jack Knifes*
1:00 Body Weight Squats
:15 rest and go right into....
:30 Body Weight Squat burnout phase (add to your 1:00 squat time for a total)
1:00 Push-ups**
1:00 Russian Twists (both hands must touch the ground on each side.  Keep your back straight)
1:00 Split Squat jumps (or lunge jumps.  Back knee must touch ground)
1:00 Modified Pull-ups (if you have access to a bar or railing)
1:00 Up-Downs  (in plan position on hands, go down to elbow and back to hands, that counts as one)
1:00 Plank Jacks (jump feet out and return to center counts as one)

FINALE - Hold a core plank as long as you can. Record time.  As soon as you go down, you are going to run.  At Pillow, we did two laps around the track.  If you are doing this elsewhere, pick a distance that is about a half a mile.  You may also choose whatever distance you want, just remember to do that same distance next time. At the end of your run, get a TOTAL TIME (core plank plus the run).

* Jack Knifes - on your back with your arms out in front and your legs straight out, lift your upper body to meet one knee in the middle (knee to chest) and touch the inside of your opposite foot.  Return back to the ground for a full rep and repeat.  Looks like you are running on your back.
** Push-ups - you MUST lower yourself down to the ground, lift your hands OFF THE GROUND at the bottom and return up to starting position.  This ensures you are going through the full range of motion.

Again, good luck and let us know how you did!

Post- Turkey Day Workout

Enjoy yourself on Turkey day then get right back at it tomorrow with a great workout that only requires your body weight and about 20 minutes.

10-20-30 reps of 4 different exercises

-push-ups

-squats (hip crease below knee crease)

-alternating v-ups (each leg)

-burpees

Ready....set....GO!

Record your time and post below!

Running is Not a Beginner's Exercise

I come across a lot of people that tell me “I haven’t exercised in a long time but I picked up running a couple times a week” or (I love this one) “I started training for a half marathon to get back in shape.”  More often than not that is also followed by “but I'm having knee problems" or "I got shin splints,” or something of the sort.

I’ll repeat the title of this blog post….running is NOT a beginner’s activity.   Each time your foot hits the ground, you are putting 3-4 times your own body weight of stress on your joints (This is 450-600lbs of stress for a 150lb person).  Of course everyone is different and everyone has a different grasp upon the knowledge of his or her own body.  But in my experience, the mind-body connection for most people has been lost somewhere in the countless hours sitting at a desk, watching TV or just complete lack of movement in general.  If you’ve been a runner before, an ex-athlete or just have a great awareness of your body and know when to back off and when things don’t feel quite right, then I am not necessarily talking to you in this article (although I believe my upcoming recommendation still holds true).  If it’s been 6 months or more since you’ve regularly exercised and/or you are 20 or more pounds overweight, then I highly suggest holding off on the running routine until you have complete at least a month of body weight, low impact strength training followed by a gradual increase of plyometric activites (like burpees, squat jumps, speed skaters).  At Boot Camp U, we start everyone at his or her own level.  Since we do most exercises for time, this allows you to do every activity at your own level and pace.  We can modify all activities to your own fitness level as long as you communicate your fitness level and/or any injuries to your trainers before the first class.  Every single high impact exercise has a low impact modification.

So to sum it up, before you throw on your Asics, head out the door to start your exercise journey, please consider starting with some low impact strength training such as (squats, push-ups, lunges and LOTS of core exercises). This will help you build up leg, hip and core strength so that you have a strong enough base for running.  Muscles are your body's "shock absorbers" so make sure you have strong enough ones to keep the stress off your joints.

Love Your Muscles...

Check out this video to see why I was so sore last weekend.  It's from the event I went to called Barbells 4 Boobs benefitting Mammograms in Action.

It's really fun to throw heavy weights around :-)  I hadn't really done a clean since my days as a college athlete.  Not because I don't like it, but mainly because it's not often you come across a barbell and some weights.....especially when you refuse to purchase a gym membership.  Barbells run rampant at Crossfit Boxes so I am going to hang out there a bit more.  My 90-Day goal of gaining lean muscle mass requires proper action to achieve it (just like reaching any goal).  If I remain doing body weight activities, it will keep my cardio up and I will MAINTAIN muscle mass.  But if I am looking to increase muscle mass, then I must INCREASE LOAD.

The same goes for all of you guys.  If you have been brining out 5 lb dumb bells to boot camp and the exercises aren't as hard as they used to be, that's a good thing because your muscles have adapted (gotten stronger).  But keep increasing that weight to keep increasing your results.

So why would you want to increase your lean muscle mass?  Good question.  A few reasons.  Muscle drives your metabolism, fat does not.  So if you want to burn more calories, then you need more muscle.  Muscle also takes up 3 times less space than fat does.  So if you want to be smaller, then you need more muscle.  CHeck out this pic below for a visual.

But remember, you can't just build muscle with exercise.  A bi part of growing, building and repairing muscle is your nutrition.  Make sure you are eating protein-focused meals and snacks throughout the day.  If you are not getting 100 grams of protein with the foods you are eating, consider using a protein shake to help meet your body's requirements.  Also, consider an amino acid supplement.  Amino acids are what your body use to make protein.  I have increased my Catalyst (amino acid) intake and can tell a big difference.  It may sound strange but my skin feels tighter and I look more tone.

At the end of this month, I will do a one month check-in and see where I'm at as far as body fat %.  I am curious to see what my change is so far.  Thanks for reading and feel free to leave a comment below!

Don't Forget to Dream a Little....

So I will get to my 90 day challenge updates here at the end but I had something else on my mind.  Last week was a rough week for me.  Lots going on...good, bad, stressful...the whole she-bang.  I think I felt every emotion in the books this week. Everything going on led me to do a lot of thinking.  I tend to think and analyze on a regular basis (some times too much) but I tend to do so even more when something is bothering me.  Anyway, I was thinking about what I do for a living (which also happens to be closely tied with my personal life as well).  I love what I do.  And it might sound like a complaint that I work every waking hour but it's not.  It's the nature of my profession and I love that I get to do what I am passionate about and get to surround myself with amazing people. Every waking day is an opportunity for me to impact someone's life in a positive manner.  Doesn't get any better.

I digress..... So when I analyzed what I do every day of my life and what things make me a good entrepreneur, what things I can improve upon, what things I do well, what assets I have, etc....  I realized that the most important thing I have going for me is that I am not afraid to dream.  Not only am I not afraid to dream.....but I am not afraid to chase after my dreams. When I want something, I go after it.  Not in a malicious manner and without knocking down everything and everyone in my path, but I go for it big time.  I don't let much stand in my way. I dream every day.  Sometimes they change, sometimes they evolve, sometimes it's more of a "vision,"  but I am always thinking about what I want, what I'd like my future to look like, what makes me happy and then ultimately....HOW do I achieve that? (<------ that is the most important step!)

I could probably ramble on but I doubt you all wanna hear it :-)  It's just been one of those weeks where I feel like my decisions and actions could affect the rest of my life.  I LOVE LOVE LOVE having control over my life and my career and having choices/options are good.  But some times they are scary. So this leads me to my conclusion and my favorite quote that I try to live by..... "FEEL THE FEAR.  AND DO IT ANYWAYS."

So I encourage all of you to dream a little.  And don't just dream to dream and then say "well, it won't ever happen" or "well it would be nice if that maybe happened....some day...."  Make it a realistic, obtainable and concrete dream and then start making steps towards achieving it.  Even small ones...

90 Day Challenge Updates for the week:
-Eating is SPOT-ON.  I had a cheat day where I had some pizza and a beer (and consequently paid for it), but other than that, it's been lots of protein, lots of veggies, fruits (trying to incorporate more), and nuts.  I've been good at staying away from wheat, soy and dairy (minus the pizza).
-Exercise - not as much as I would have liked.  I could give the "too stressed out excuse" but it's not a good enough one.  Honestly, I wasn't mentally motivated at all for a few days.  However, I turned it around and the end of the week.  Friday was my first chance to relax all week and after kicking it for a few hours, I decided that going for a run to clear my mind would be fun.  And it was.  Then today I did a crossfit workout which was 30 clean and jerks with 65 pounds for time (5:15).  Great overall body workout using every muscle in the body.

~Coach Robyn (written 10/15/11)

Coach Robyn and Kim's 90-Day Challenge

Hey Guys!  Coach Robyn and I are pumped to start a 90-Day Challenge to help us reach our own personal health/fitness goals.  While we may have different goals (coming soon!), we will both be using the same format to help us reach those goals.  Format = protein focused diet, exercise and Advocare nutrition supplements!  We will be updating the blog regularly to document this journey and help us stay on track. 

Follow us for the next 90 days for updates on what we are eating, the supplements we are taking, our exercise routine, plus much more! 

Measurements (9/30/11)	Robyn	Kim
Chest	34.75	32
Bust (on / below)	32.5 / 28.5	33.5 / 28.5
Waist & Indent	32 (1 “ below Belly Button)	32.25 & 26 7/8
Hips	38.5	37 7/8
Thigh (upper & mid)	20.75 (mid)	21.5 / 20
Calf	14	13 7/8
Arm (right, left)	10 / 9.75	10 5/8  & 10.5
Weight / BF %	141.8 / 18.8	140. 4  / (coming soon)

If you would like to take a 90-Day Challenge of your own, just let us know! Let’s finish 2011 and head into 2012 looking & feeling better than ever!

~Coach Kim K

Boot Camp U has arrived!

I am excited to start my very own boot camp business serving Austin and surrounding areas (including Round Rock, Cedar Park & Lakeway)! Finally, a boot camp in which every trainer is educated in the field of health and fitness with at least a bachelor's degree in Kinesiology. Our goal is to pass along our knowledge to our campers and educate them about body awareness, teach them the proper foods to be eating and help them reach whatever fitness goals they may have.

Our groups are small with a ton of personal attention. Every workout fun and no two workouts are the same!

Check out http://www.bootcampuaustin.com/ for more information and email Robyn at robyn@bootcampuaustin.com to sign up!

Stay tuned for more!